Physical Therapy Services of Tennessee - March 2021

Physical Therapy Services of Tennessee - March 2021

MARCH 2021

www.pt s tn.ne t 423-543-0073

EastTennessee Physical Therapy News

FROM THE DESK OF

DANNY D. SMITH

LET’S TALK STOMACHFAT: HOW DOES IT WORK?

As I sit here thinking of what to write this month, I can think of nothing better than my current state of health and how it may relate to you and your family. In the past year I have undergone treatment for lymphoma (cancer of the lymph system) primarily at MD Anderson Cancer Center in Houston, Texas, as well as COVID-19 also in Houston. The COVID-19 was discovered on a follow- up visit to Houston after my stem cell transplant, also in Houston. COVID-19 landed me in intensive care at MD Anderson for 10 days. Both my wife and I were prepared to stay two days, not 10. I am certain that those of you affected by COVID-19 were not suspecting the diagnosis either. In addition to COVID-19, studies in Texas showed I had pneumonia as well. With all the tragic endings attributed to COVID-19, I feel extremely fortunate to have survived, but not unscathed. I have problems with weakness, especially in my legs and trunk as well as difficulty with balance. With the help of my staff, I have been on a rehabilitation program here in my office and I know I am getting better by the day. Please contact our office if you have any physical symptoms following COVID-19, and we will be happy to answer your questions.

No matter what your body fat percentage is, stomach fat is a common thing people think about. As we get older, it is natural to lose muscle mass and gain weight more easily. Also, everyone is healthy at different levels of body fat. But are you at your ideal level? There’s a reason why doctors and researchers are often concerned with stomach fat when it comes to improving your long-term health. Several studies have shown that people with “above average” waist circumferences (for their height and body mass index) have a significantly increased risk of cardiovascular diseases, dementia, asthma, breast cancer, and colorectal cancer. I know it might sound surprising, but burning stomach fat can seriously reduce your risk of these diseases. Before you get started, though, you need to understand how stomach fat actually works — one step at a time. More Than Skin Deep Your body fat contains biologically active cells, and it doesn’t just sit there; it supplies a ton of energy to your body. Over 90% of your body fat is known as

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work on your body. Use an online calculator to determine what calorie count and macros would be best for you and create a meal plan you can stick to. Secondly, you’ll want to cut out as much sugar from your diet as possible. It’s no secret that large quantities of sugar can add unhealthy calories to your body. Additionally, increasing your calcium intake may help you lose visceral fat, according to the University of Alabama at Birmingham. Another important factor is to not smoke. Smokers are more likely to store fat in the abdomen than in their hips and thighs. A study also showed that adults under age 40 who slept five hours or less usually accumulated significantly more visceral fat. However, sleeping over 8 hours can add visceral fat, too (although the same age correlation wasn’t found, so it could apply to anyone). Lastly, mind your mental health. In the Study of Women’s Health Across the Nation, middle-aged women who showed hostility and depressive symptoms also had more visceral fat. Self-care isn’t just about nutrition or working out; it’s also being considerate of your mental and emotional needs and taking breaks (whether you need a bath or indulge in a hobby) to refresh your spirit.

subcutaneous fat, which is the layer of fat right beneath your skin. However, there’s also another type. Unlike most areas of your body (such as your thighs), your stomach has an inner layer of fat that surrounds your organs, known as visceral fat. Both types of fat are useful for your body. Without your visceral fat, your organs would have far less protection when you take a fall, for example. But if you have too much visceral fat, it can be very risky for your health. Additionally, if your body stores too much fat, it will start storing it in your organs, which can lead to many health problems. Reducing stomach fat will help flatten your stomach while also reducing your risk of severe or chronic diseases. How to Lose Stomach Fat There are no quick fixes for stomach fat. Believe it or not, liposuction and other fat treatments don’t remove or improve your visceral fat. Products like pills and milkshakes (often scams) for burning off stomach fat can’t do anything without proper exercise. The best plan for losing stomach fat is to increase the effectiveness of your metabolic rate (or ability to burn fat) by eating healthier, low-carb, and low-calorie foods and getting plenty of exercise.

I hope these tips help you lose your stomach fat this year! Start today and make 2021 your healthiest year yet.

When you consume an amount of healthy food that’s appropriate for your height and BMI, your exercise will do a lot more good

Field Trip Day, Right From the Living Room 4 VIRTUAL ADVENTURES TO TAKE WITH YOUR KIDS

Field trips are always an exciting time for kids. It changes a monotonous school day into a learning adventure. Unfortunately, the COVID-19 pandemic has put field trips on hold for the time being. Luckily, there are ways kids can still enjoy field trips from the safety of their homes through virtual field trips! Check out some great virtual field trips below.

Visit the National Gallery of Art The National Gallery of Art provides 10 digital educational resources for children and adults to explore. These resources include video tours, educational PDFs, and even a few lessons and activities. Children can become engrossed in art, expand their knowledge of the arts, and practice some creativity of their own. Find out more and get exploring at NGA.gov.

The growers narrate the videos in an easy-to-follow tour that is perfect for kids and adults alike. Find these tours at their website at BrightFarms.com or Vimeo.com. See Buckingham Palace In this virtual tour, your kids can explore Buckingham Palace’s throne room, grand staircase, and white drawing room. Each room has a 360-degree view to look around each room, and, by clicking on the information icons, you can learn about certain aspects of each room. This is a wonderful chance to bring your kids into a completely different world right from your living room by heading to Royal.UK/virtual- tours-buckingham-palace.

Fly to Mars and the Moon By heading to AccessMars.WithGoogle. com, you and your kids can embark on an exploration of Mars with narrator Katie Stack Morgan, a NASA planetary geologist on the Mars Science Laboratory mission, and the rover Curiosity. Morgan takes viewers through certain points of Curiosity’s adventures on the real surface of Mars. NASA also has a virtual tour of the moon’s surface at Moon.NASA.gov, providing viewers with information gathered since 2009.

Learn about farming with BrightFarms

BrightFarms’ virtual tours let viewers explore indoor farming, specifically how leafy greens are grown, harvested, packaged, and delivered to grocery stores.

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IMPROVE PATIENCE AND REDUCE STRESS

With These 4 Tips

Switch Focus When agitated, it’s common for our thoughts to center on the irritant. Though it may feel difficult to do when you’re stressed out, switching your focus will help you calm down and be more patient. For instance, if you find yourself growing more and more frustrated by hitting red lights as you drive, try focusing on green instead. Looking for passing cars, signs, trees, or anything that is green will help break that hyper-focus and shift it from negative to positive. Soon, those red lights will be less bothersome. Meditate A great way to increase your patience is by meditating, a combination of the first two tips — focus and breathing. Meditation helps people constructively manage thoughts by allowing them to practice observing their thoughts from a neutral perspective. Regular meditation can reduce stress and improve patience throughout the day. Even just 5–10 minutes of daily practice can have a tremendous impact over time. Practice Acceptance While the above tips can help you improve your patience, sometimes you must simply accept that some things can’t be rushed. There will be times when we cannot control the outcome: A red light will change to green when it changes and no sooner. Learning to accept that can help people let go of their frustration, become more understanding of their situation, and greatly improve their patience.

In this fast-paced world, it can be easy to grow impatient. Things as small as waiting for a slow website to load or waiting in a long line for coffee can sometimes leave people feeling frustrated and anxious. Practicing patience helps reduce stress and helps you realize it’s okay if something takes a few extra minutes. If you find yourself feeling impatient, here are a few helpful tips. Breathe Deeply When you feel stressed, your breathing gets shallow, which amplifies anxiety. Practicing deep breathing can help reduce stress and frustration by relaxing your body and mind. This is as simple as taking a few quiet moments to inhale through the nose, drawing your breath into the belly and lungs. Count to four to help you focus as you inhale. Then exhale slowly through your mouth. After a few repetitions, you will find that your mind and body feel calmer.

English Ground Beef Pasties Inspired by AllRecipes.com

Take a Break!

INGREDIENTS

3/4 lb ground beef

2 sheets store-bought puff pastry dough

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1 medium onion, diced

2 medium potatoes, peeled and diced

1 tsp dried parsley

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Salt and pepper, to taste

1/4 cup beef broth (as needed)

DIRECTIONS

1. Preheat your oven to 400 F and line a baking sheet with parchment paper. 2. In a large bowl, combine the beef, onion, and potatoes. 3. Roll out the pastry dough into roughly 10-inch circles or squares. 4. Spoon 1/2 of the beef mixture onto each sheet of dough, then top the mixture with parsley, salt, and pepper. 5. Fold the edges of the dough over the filling, pinching each pasty shut and tucking in both ends. 6. Transfer the pasties to the prepared baking sheet, then cut several small slits in each pasty for ventilation. Bake for 45 minutes. 7. Remove the pasties from the oven and reduce the heat to 350 F. Spoon 1 tsp beef broth into each slit, then bake for an additional 15 minutes. 8. Serve and enjoy!

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Inside This Issue From the Desk of Dr. Smith PAGE 1 Let’s Talk Stomach Fat PAGE 1 It’s Time for a Virtual Field Trip! PAGE 2 How to Be More Patient and Less Stressed PAGE 3 Take a Break PAGE 3 English Ground Beef Pasties PAGE 3 The Coffee Shop Born in the NBA Bubble PAGE 4

Is Big Face Coffee Coming to You? The Coffee Shop Born in the NBA Bubble

gotten a significant pay raise (he’ll make more than $200 million over the next five years), that could change. “And who knows, if Adebayo comes on board, we could be talking multiple locations,” writes Zac Cadwalader of Sprudge. “A Big Face Coffee on the corner of every hotel floor in the 2021 playoff bubble. Just think, you could meet your special someone at a Big Face Coffee.” Big Face Coffee beans could soon be headed to a store or website near you. In the meantime, though, you’ll have to be content with making a $20 cup of coffee on your own French press, a la Butler’s Miami hotel room. Visit CoffeeHow.co/ French-Press-Coffee for a guide to making the perfect cup.

lait. As Food & Wine magazine put it, “His prices make Starbucks look like a little kid’s lemonade stand.” The story started out as a funny riff for the media, who asked questions like, “How on Earth is he making steamed milk with a French press?” But last September, things got serious. First, Butler filed more than $4,000 worth of trademark applications to protect the name “Big Face Coffee,” its slogan “No I.O.U.s,” and future Big Face apparel, including everything from hats to coffee beans. Then in December, rumors started flying that Butler had offered his teammate Bam Adebayo a stake in Big Face for a cool $2.5 million.

Last year’s NBA bubble, formed to combat the threat of COVID-19 infection, brought the world a year’s worth of entertainment — and a new coffee shop. That’s right: When the bubble rose at Walt Disney World in July 2020, Miami Heat all-star forward Jimmy Butler saw its bad coffee as a business opportunity. He opened Big Face Coffee and started pedaling cups from his hotel room. “I’m working on my coffee skills,” Butler told ESPN at the time. “After my career, I’m opening my coffee shop. Right now, I’m charging 20 bucks a cup. So if you want some, come through.” It’s true — coffee from Big Face costs $20 per cup, whether players ordered a size large or small, a pour-over, or a cafe au

According to Heat Nation, Adebayo turned down the offer, but now that he’s

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